Khawuthelekelele ulele kamnandi uze ngequbuliso umlenze wakho uqhaqhazele uze uvuswe ziintlungu ezinganyamezelekiyo. Okanye mhlawumbi ubukele iTV ebusuku emva kokusebenza nzima imini yonke uze ngequbuliso uzive unesilonda emlenzeni wakho. Mhlawumbi uqhelene nale meko. Uninzi lwethu luyibiza ngokuba "zii-pins and needles" okanye "zii-pins and needles". Nangona le yimeko eqhelekileyo, intlungu ehamba nayo inokuba yinto enganyamezelekiyo. Ngoko ke namhlanje siza kuthetha ngesizathu sokuba oku kwenzeke, into onokuyenza ukuze ukuphephe, kunye nokuba luphawu lwesifo esinzulu.
Ngamafutshane, zithini iintlungu zemilenze?
Ukuxinana kwemisipha kukuxinana okungalindelekanga, okungalawulekiyo kwemisipha emlenzeni wakho, ingakumbi emathangeni, ezinyaweni, okanye ethangeni. Ngokuchanekileyo, imisipha iqina ngequbuliso ibe yibhola. Oku kwaziwa ngokuba yi "Charley horse". Nangona intlungu inokuba buhlungu kakhulu, iindaba ezimnandi zezokuba le meko ayisoloko iyingozi.
Le ntlungu idla ngokuthatha imizuzwana embalwa ukuya kwimizuzu embalwa. Ngamanye amaxesha ingathatha ixesha elide. Emva koko, iqhuma lenyama liyakhululeka kancinci kancinci, kodwa indawo ingavakala ibuhlungu okanye ixinene kangangeeyure eziliqela.
Ngubani ochaphazeleka kakhulu yile meko?
Oku kunokwenzeka nakubani na wanoma yimuphi ubudala, kodwa kwabanye abantu umngcipheko uphezulu kancinci.
- Njengoko ukhula: Njengoko ukhula, imisipha edibanisa izihlunu zakho namathambo akho iyafinyela. Ngoko ke, unamathuba amaninzi okuba nemisipha ekrunekileyo njengoko ukhula.
- Kwabasetyhini: Le meko ixhaphake kakhulu kwabasetyhini kunakwamadoda.
- Ngexesha lokukhulelwa: Le meko yenzeka kubafazi abakhulelweyo abamalunga nama-40%. Kukholelwa ukuba ibangelwa bubunzima bomntwana obubeka uxinzelelo olongezelelweyo kwimisipha emilenzeni.
- Abantwana nabantu abaselula: Malunga nama-60% abantu abadala bafumana uloyiko ebusuku, kwaye ama-40% abantwana nabantu abancinci nabo bafumana olu lwazi.
Kutheni ezi ngxaki zenzeka ebusuku? (Iintlungu zemilenze zasebusuku)
Umbuzo omkhulu kubantu abaninzi kukuba kutheni oku kwenzeka xa belele kakuhle, okanye ebusuku xa bephumle. Kuqheleke kakhulu ukuba nale meko ebusuku kunasemini. Iikota ezintathu zeziganeko ezixeliweyo zokuxhuzula zenzeka ebusuku.
Oku kungenxa yokuba kunokwenzeka kakhulu xa ulele okanye ungasebenzi kakhulu. Xa kwenzeka ebusuku, ubuthongo bakho buphazamiseka ngequbuliso, kunzima ukuphinda ulale, kwaye kuyacaphukisa kuba imilenze yakho ibuhlungu ubusuku bonke. Kwabanye abantu, oku kwenzeka qho ebusuku, kwabanye kuyenzeka kanye ngeveki, kwabanye kuyenzeka kanye ngenyanga.
Eyona nto ibalulekileyo kukuba, ngaphambi kokuba kubekho i-meatball roll,Akukho mqondiso wesilumkiso. Oku kungenzeka ngequbuliso. Nangona kunjalo, ukuba uneempawu ezinobungozi (umz. ukukhulelwa, ukuthatha amayeza athile), kubalulekile ukuba uzazi.
Kutheni oku kusenzeka kuthi? Zithini izizathu eziphambili?
Ngamanye amaxesha, iintlungu ziyenzeka ngaphandle kwesizathu esicacileyo. Kwizonyango, sizibiza ngokuba yi-"Idiopathic cramps." Nangona kunjalo, kukho izizathu ezininzi eziqhelekileyo ezidla ngokubangela oku. Makhe sijonge ukuba zeziphi.
| Uhlobo lwesizathu | Inkcazo |
|---|---|
| Izizathu Eziqhelekileyo |
|
| Izinto Ezibangela Ubusuku |
Amanye amayeza owasebenzisayo nawo asenokuba ngunobangela woku!
Ewe, amanye amayeza owasebenzisayo anokubangela ukuxhuzula kwezihlunu njengesiphumo ebesingalindelekanga. Ukuba unale ngxaki rhoqo kwaye uthatha amayeza anje, thetha nogqirha wakho ngayo . Ungaze uyeke ukuthatha amayeza akho ngaphandle kokubuza ugqirha wakho. Usenokukwazi ukutshintshela kwelinye iyeza.
Amanye amayeza anokubangela ukuba iibhola zenyama ziqengqeleke:
- Ezinye iintlobo ze-`(Iinhalers)` ezisetyenziselwa izifo ezifana ne-asthma (umz. i-Albuterol/Ipratropium).
- Ezinye iintlobo zeehomoni `(ii-estrogens ezidityanisiweyo)`.
- Ezinye izithomalalisi zokuxhuzula kunye nezithomalalisi zentlungu yemithambo-luvo (umz. iClonazepam, iGabapentin, iPregabalin).
- I-Diuretics ngamayeza asusa amanzi emzimbeni.
- Ezinye izithomalalisi zentlungu (umz. iNaproxen, iCelecoxib).
- Amayeza okwehlisa i-cholesterol (ii-statins).
- Amayeza okungakwazi ukulala (umz. iZolpidem).
- Amanye amayeza okudakumba (umz. iSertraline, iFluoxetine).
- Unyango lwe-chemotherapy lomhlaza lunokubangela umonakalo kwimithambo-luvo, nto leyo enokubangela esi sifo.
Ngaba oku kungaba luphawu lokugula okunzulu? Sifanele sikhathazeke nini?
Ixesha elininzi, oku akuyongozi. Nangona kunjalo, kwezinye iimeko, ukuqaqamba kwemilenze rhoqo kunokuba luphawu lwengxaki ethile yezempilo. Oku sikubiza ngokuba yi "secondary leg cramps".
Ukuba unenye yezi meko zilandelayo zempilo, isenokuba yimbangela yokuba iibhola zakho ziqengqeleke . Kwakhona, ukuba awazi ukuba unazo ezi meko, ukuqengqeleka kweebhola zee ...
| Imiqathango ekufuneka uyiqwalasele |
|---|
|
Ungayinciphisa njani intlungu yokuqengqeleka kwenyama yenkomo?
Xa le ntlungu ifika ngequbuliso, ufuna uncedo olukhawulezileyo. Kukho izinto ezilula onokuzenza ngelo xesha.
- Yolula: Ukuba une-hamstring eqinileyo, gcina umlenze wakho uthe tye, gobisa umlenze wakho phezulu, uze utsale iinzwane zakho ziye ngasedolweni lakho. Ungakwenza oku uhleli esitulweni. Ukuba une-hamstring, yima ubambe isitulo, gobisa umlenze ngasemva, uze uwutsale uye ngasempundu yakho.
- Ukuphulula: Hlikihla kancinci indawo ebuhlungu ngezandla zakho okanye ngerola.
- Yima: Ukuba kunokwenzeka, yima uze ubeke iinyawo zombini phantsi.
- Hamba: Zama ukuhambahamba kancinci. Ukuhamba ngeenyawo zakho kuhambahamba kunokuba luncedo.
- Faka into efudumeleyo: Beka ibhotile yamanzi ashushu (i-heating pad) kuyo. Okanye uhlambe ngamanzi ashushu.
- Faka into ebandayo: Songa ingxowa yeengqayi zomkhenkce ngetawuli uze uyifake kwindawo ebuhlungu.
- Sela i-painkiller: Ukuba iintlungu zinzima, ungathatha i-painkiller efana ne-`(Ibuprofen)` okanye `(Paracetamol).` Kodwa ungayithathi rhoqo.
- Phakamisa umlenze wakho: Nje ukuba intlungu ithomalale kancinci, phakamisa umlenze wakho phezu komqamelo.
Sifanele senze ntoni ukuze siphephe le ngxaki? (Ukuthintela)
Ukuba le ngxaki iyenzeka rhoqo, kukho izinto ezimbalwa esinokuzenza imihla ngemihla ukuze siyithintele. Ukuba uzenza umkhwa, uya kuziva umahluko omkhulu.
- Sela amanzi aneleyo: Sela ubuncinane iiglasi ezisi-8 zamanzi ngosuku. Kuphephe utywala obugqithisileyo kunye ne-caffeine (iti, ikofu).
- Yitya ukutya okulungileyo emzimbeni: Faka ukutya okutyebileyo kwi-potassium (iibhanana, iiorenji), i-magnesium (isipinatshi, amantongomane), kunye ne-calcium (ubisi, iyogathi) ekutyeni kwakho.
- Zilolonge rhoqo: Yenza umthambo olula wemilenze emini. Ukuhamba kancinci okanye ukukhwela ibhayisekile ngaphambi kokuba ulale yingcinga elungileyo.
- Yolula: Yolula imilenze yakho kakuhle ngaphambi nasemva kokuzilolonga, nangaphambi kokuba ulale ebusuku.
- Umthambo olula wokuzolula onokukwenza: Yima malunga neenyawo ezi-3 ukusuka eludongeni. Thembela phambili, bamba udonga ngezandla zombini zoluliwe. Musa ukuphakamisa izithende zakho emhlabeni ngeli xesha. Bala ukuya ku-5 uze uphumle. Yenza oku malunga nemizuzu emi-5. Kungcono ukwenza oku malunga nezihlandlo ezithathu ngemini.
- Nxiba izihlangu ezixhasayo: Khetha izihlangu ezixhasayo kakuhle iinyawo zakho.
- Zama ukutshintsha indlela olala ngayo: Ukuba ulala ngomqolo, gcina imilenze yakho iphakanyisiwe, iinzwane zakho ziphezulu. Ukuba uthambekele ekurhuqeni, zama ukulala iinyawo zakho ziphezu komphetho webhedi.
Xa ngokuqinisekileyo kufuneka ubone ugqirha
Ngokwesiqhelo, akufuneki ubone ugqirha ukuze utye inyama. Nangona kunjalo, ngokuqinisekileyo kufuneka ubonane nogqirha wakho kwezi meko zilandelayo:
- Ukuba intlungu inzima kakhulu ukuba ungayinyamezela.
- Ukuba le meko yenzeka rhoqo.
- Ukuba ukuqengqeleka kweenyama zenyama kuyaqhubeka imizuzu eliqela.
- Ukuba uneziqwenga zenyama ezijikeleza kungekuphela nje emilenzeni yakho, kodwa nakwezinye iindawo zomzimba wakho.
- Ukuba kukho ukudumba, ukungaziva, okanye utshintsho kumbala wolusu emlenzeni kunye nokuqengqeleka kweenyama zenyama.
- Ukuba ubuthongo bakho buphazamiseka kukujika nokujika rhoqo ebusuku.
- Ukuba ukrokrela ukuba olu luphawu lwenye imeko yezempilo enzulu.
Kufuneka uye nini kwi-ETU (iYunithi yoNyango oluNgxamisekileyo)?
Oku akusoloko kufuna ukutyelela i-ETU. Nangona kunjalo, ukuba ukuqengqeleka kweenyama zenyama kuthatha imizuzu engaphezu kwe-10 ngexesha okanye intlungu ayinyamezeleki, kubalulekile ukubona ugqirha.
Enye imeko ekhethekileyo kukuba ukuba uchukumise into enokuba yityhefu, okanye ukuba inxeba lidibene nomhlaba (njengoko oku kunokukhokelela kwiintsholongwane ezifana nomphimbo obuhlungu), yiya kwi-ETU ngoko nangoko. Ukuba ukrokrela ukuba utye into enobungozi, ungafowunela iZiko loLwazi lweeTyhefu zeSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- Iqatha elikrunekileyo liqhelekile kwaye alisoloko liyingozi, kodwa intlungu eliyibangelayo inokuba nkulu kakhulu.
- Ukuphelelwa ngamanzi emzimbeni, ukunqongophala kweeminerali, ukuzilolonga kakhulu, kunye namayeza athile zinokuba zezona zinto zibangela oku.
- Kwakuba nje intlungu iqalile, ukolula umlenze, ukuwuhlikihla, kunye nokusebenzisa into eshushu okanye ebandayo kunokubonelela ngoncedo olukhawulezileyo.
- Ukuba le meko iyenzeka rhoqo, ungayithintela ngokusela amanzi aneleyo, ukutya ukutya okunesondlo, nokwenza umthambo wokuzolula rhoqo.
- Ukuba ukuxhuzula kwenzeka rhoqo, akunyamezeleki, okanye kuhamba nezinye iimpawu ezifana nokudumba okanye ukuba ndindisholo emlenzeni, qiniseka ukuba ubona ugqirha wakho. Kungaba luphawu lwenye imeko yezonyango.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho